Comparing Nutrients in 1 pound Cookies, sugar wafer, chocolate-covered VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Oranges with Peel	Recommended Dietary Allowance
Energy	82.3% 2386kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	244% 78.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	54% 70.3g	130g per day for Men 19-50 years
Sugars	324% 235g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	28% 15.6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	65.3% 9.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Oranges with Peel	Recommended Dietary Allowance
Calcium	0% 0mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	70.3% 5.62mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	76% 531mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	41.7% 626mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.21% 7.85g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, sugar wafer, chocolate-covered versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookies, sugar wafer, chocolate-covered vs Oranges with Peel :

• 1 pound of Cookies, sugar wafer, chocolate-covered has 4.3 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B12 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Oranges with Peel provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin C
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Cookies, sugar wafer, chocolate-covered as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Cookies, sugar wafer, chocolate-covered vs Oranges with Peel :

• 1 pound of Cookies, sugar wafer, chocolate-covered has 4.6 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 5.3 times more Phosphorus, 1.6 times more Potassium, 7.7 times more Selenium, 69 times more Sodium and 5.5 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains more Calcium and 47.6 times more Water than Cookies, sugar wafer, chocolate-covered.
• 1 pound of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, sugar wafer, chocolate-covered has 8.3 times more Energy, 92 times more Fat, 492.6 times more Saturated Fat, 18.1 times more Omega 3, 88.3 times more Omega 6, 4.3 times more Carbohydrate and 2.7 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.3 times more Fiber than Cookies, sugar wafer, chocolate-covered.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6